workout

Row Interrupted - Crossfit Workout

For Time

1200/1500m Row

Every 2 minutes: Perform 1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air squats

The Workout description

Workout Overview

“Row Interrupted” is a clever twist on a rowing time trial. You’re tasked with completing a 1200/1500-meter row for time—but every 2 minutes, you must stop and complete one round of Cindy (5 pull-ups, 10 push-ups, 15 air squats). The interruptions challenge your aerobic consistency, pacing strategy, and ability to transition quickly between movements. It's a blend of monostructural work and bodyweight conditioning that punishes the impatient and rewards control.

Execution and Focus

Begin your row at a strong but sustainable pace—this is not a sprint. Track your splits, but stay composed. When the clock hits the 2-minute mark, hop off, knock out a fast and clean round of Cindy, then get right back to the rower. Pull-ups should be snappy, push-ups efficient and unbroken, and squats fast but full-range. Minimize rest before and after each bodyweight set—every second matters.

Strategy and Finish

Plan for 4–6 rounds of Cindy, depending on how fast you’re rowing. Practice fast transitions and keep your row technique clean—poor posture and rushed breathing will slow you down. Your final 300–400m on the rower is where this workout is won or lost. Stay aggressive, stay disciplined, and close strong.

Workouts with the same "for time" format

Wall to Fall

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5 Rounds:

2 Wall Walks
12/16 cal Ski Erg
12 Burpees
12 GHD Sit-ups

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Precision Pulse

4 Rounds for time

50 Double Unders
12 Pistol Squats
15 Pull ups
6 Burpee box get over

Box Burnout

For Time

21-15-9

DB Box Step Overs

Cal Ski

T2B + Pull-up

Wall Walk Wreckage

For time

2-4-6-8-6-4-2

Start every round by doing 2 Wall Walks
Bar facing burpees
Deadlift -
20-40-60-80-60-40-20

Single unders/Double unders

TC: 15

Hang On & Ring Out

5 Rounds for time

400/500 m bike
15 Knee raises in rings / Knees to elbow / Toes to rings
5 OA KB cluster -
4 Burpees to target (rings) / 2 Ring Muscle Up

Rest 1 min between rounds

TC: 19

The 90-Second Illusion

6 rounds for time

12/18 cal assault bike
12 Double DB hang snatch -
12 Double DB front rack reverse lunges

90 sec rest between rounds

TC: 23

Climb Rate

For time

1-2-3-4 Rope climb / Touch and go
1-2-3-4 Wall walks
10-20-30-40 Cal Bike erg
10-20-30-40 Wall balls

Compact Engine

10 Rounds For Time

5 Double DB Power Cleans
5 Double DB Thrusters
200 m Run

TC: 18

Clean Burn

4 rounds for time

10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters

TC: 20

DT

‘DT’ - 5 Rounds for time

12 Deadlift - Intermediate: 40/60 RX: 47/70
9 Hang power clean
6 Push jerk

Workouts with simliar Tags

air squat workout, pull-up workout, push-up workout, row workout

Box Jump Blues

3 rounds

400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause

The Unlucky Elevens

3 rounds

11 Deadlift -
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans -
11 Ring rows/Pull ups
11 Bojumps
11 Jerks -

TC: 18

Strict Intervals

4 Rounds – 3 Min ON / 2 Min OFF

14/19 Cal Assault Bike
12 Dumbbell Strict Press
ME Pull-Ups / C2B

Devil's Sequence

AMRAP 16

1 round:

13 Double DB Burpee Deadlift
30 Single crossovers
200 m Run
13 Double DB Hang Clean & Jerk
30 Single crossovers
200 m Run
13 Double DB Devils Press
30 Single crossovers
200 m Run

Then AMRAP until 16:
15 GHD sit ups
10 Double DB Overhead Lunges
5 Pull ups / Bar muscle up / Ring muscle up

The Row Reckoning

AMRAP 6

10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower

AMRAP 5

10/12 Cal Row
10 Wall Balls

AMRAP 4

Max Cal Row

for time workout

Engine In, Engine Out

bike erg workout, box jump over workout, dumbbell overhead squat workout, for time workout, pull-up workout, ring row workout, ski erg workout

For time

Buy in: 500 m ski

4 rounds:
10 DB OH squats -
15 Ring rows/pull ups
20 Bojump overs

Buy out: 1000 m bike

TC: 18

Try it

AMRAP workout

14 for 14

AMRAP workout, Burpee Box Jump workout, chest to bar workout, pull-up workout, ring row workout, row workout, wall ball workout

AMRAP 14

14 Ring rows/Pull ups/Chest to bar
14 Burpee bojumps
14 Wall balls lbs
14 cal Row

Try it

AMRAP workout

The Longest Loop

Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout

AMRAP 17

15 Alternating KB overhead reverse lunges -
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups -
15 KB snatch -

Try it

for time workout

Row Down Revival

air squat workout, handstand walk workout, row workout, wall walk workout

For Time

2 Rounds:
50/60 cal Row
3 Wall walks / 10m Handstand walk
50 Air squats

Rest 1 min

Then, 2 Rounds:

25/30 cal Row
3 Wall walks / 10m Handstand walk
25 Air squats

Try it

on-off workout

A/B Max Out

bar facing burpee workout, chest to bar workout, handstand push-up workout, pull-up workout, ski erg workout, squat clean workout, thruster workout

2 min on / 1 min off x 6

Alternate between:
A: 8 Thrusters + 10 Bar facing burpees + Max Pull ups / Chest to bar
B: 10/12 Cal Ski + 6 Squat Cleans + Max HSPU

Try it

What is a "for time" workout?

A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.

In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.

Why Try a "For Time" CrossFit Workout?

Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts

Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.

What kind of exercises are in this workout?

Row Erg
Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.
In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.
Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.
air squat
The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.
In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.

Row Interrupted - Crossfit Workout

For Time

Workout Overview

Execution and Focus

Strategy and Finish

Row Interrupted - Crossfit Workout

For Time

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

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Workouts with simliar Tags

air squat workout, pull-up workout, push-up workout, row workout

3 rounds

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AMRAP 16 1 round:

AMRAP 6

AMRAP 5

AMRAP 4

For time

AMRAP 14

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Then, 2 Rounds:

2 min on / 1 min off x 6

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Row Erg

Pull up

push up

air squat

AMRAP 16

1 round: